Getting shredded is a dream for most of us and this is a complex process naturally due to various reasons such as

• Caloric deficit diet
• Nutrition balance
• Proper workouts and cardio
• Rest

Maintaining a caloric deficit while balancing nutrition—especially meeting protein requirements—is one of the most challenging aspects of getting shredded. This is because most high-protein food sources also come with significant amounts of fats or carbohydrates. While there are exceptions, the majority of such foods tend to make it harder to stay in a calorie deficit.

For those seeking vegetarian, high-protein, low-calorie options, curd is a fantastic choice. It provides a good amount of protein while being low in fats and carbohydrates, making it an ideal food for those aiming to get shredded. Various types of curd are available in the market, differing based on how and where they are prepared.

• Plain curd:
  • This is most simplest, natural form of curd made by adding pre-made curd of an acidic agent such as vinegar
  • 100 grams of plain curd contains just 98 calories made of 3.4 grams of carbs, 4.3 grams of fats and 11 grams of protein
• Yogurt
  • Yogurts are made from normal curd, by removing whey from it. This form would be more thick nd creamy than a natural curd.
  • 100 grams of yogurt contains just 59 grams of calorie made of 3.4 grams of carbs, 0.4 grams of fat, 10 grams of protein.
• Skyr
  • Skyr is an Icelandic diary product, made of bacterial cultures. It is considered as low fat high protein diary product.
  • 100 grams of Skyr contains around 110 ca;ories made of 6 grams of carbs, 0 grams of fat, 19 to 20 grams of protein.

How to consume?

Curd is incredibly versatile, and there are numerous ways to enjoy it while keeping it healthy. The key is to avoid adding calorie-heavy flavors or sweeteners, as they can undermine its low-calorie benefits. Here are a few simple and nutritious ways to incorporate curd into your diet:

• As a side dish
  Add 150 grams of curd to your meal or snack as a side dish. This not only boosts your protein intake but also helps you stay full for a longer time, all while keeping your overall calorie count in check.
• Make it a salad
  Transform curd into a delicious salad by mixing it with healthy fruits, nuts, or other wholesome ingredients. It makes for a refreshing and nutritious snack that’s perfect for any time of the day.

In addition to being a low-calorie, high-protein food, curd is also rich in probiotics, which support gut health and improve digestion. With these benefits, curd is a must-have for anyone on a fitness journey.

Takeaway

• Versatility: Curd can be consumed in various ways while keeping it healthy by avoiding calorie-heavy flavors or additives.
• As a Side Dish: Enjoy 150 grams of curd with meals or snacks to enhance protein intake and promote satiety.
• As a Salad: Mix curd with fruits, nuts, or other wholesome ingredients to create a refreshing and nutritious salad.
• Low-Calorie, High-Protein: Curd is an excellent source of protein and low in calories, making it ideal for fitness goals.
• Probiotic Benefits: Curd contains probiotics that support gut health and improve digestion.